Friday, August 14, 2015

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

Everyone needs staple meals. Easy dishes that can be made when time is short (and that dirty fewer dishes during preparation). Things that require regularly “on-hand” ingredients. Meals that remain economical (AIP/Paleo isn’t always cheap) without compromising on food standards. And things that are tasty, of course :)

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

We’ve eaten variations on this beef skillet supper on many occasions over the past year & it seemed only fair that I share it with you, my beloved readers. The last couple times I've made it, my husband has even licked his plate to ensure nothing is wasted! I would have shared the recipe sooner, but alas, I never took the time to write down exact measurements... But that is sort of the beauty of this recipe: it doesn’t require exact measurements & it adapts well to whatever veggies you might have on hand.

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

My husband and I concocted this meal last summer (2014) after desperately staring into our refrigerator, wondering what to make out of the random mix of ingredients we had on hand. The skillet has gone through several transformations, most recently when I went back to strict AIP + adding in a low FODMAP component. But it still remains as easy, economical, versatile & delicious as ever.

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

I haven't timed it out precisely, so don’t quote me, but I do believe this skillet supper could be made + on the table faster than if one was to order & pick up a pizza. Even if the ground beef is initially frozen (I’ve included some quick-thaw guidelines in the recipe below), this meal is still quite speedy. Often it is one I fall back on if I discover the protein I had planned to cook has not yet thawed & dinner time is looming! As a bonus, the leftovers travel well & we don’t mind eating them either cold or room temperature, though sometimes it is difficult to actually *have* any leftovers (just ask my husband!) ;)

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30) 
yields 3 low FODMAP servings for people with hearty appetites 

1lb grass-fed ground beef (my preference is 85/15, but more lean will work too, though more fat may be necessary)
1 tsp Solid fat (such as duck fat, bacon fat, lard...), plus additional if needed
300 g / 3 c / 1/2 a medium cabbage, sliced
210 g/ 1.5 c diced White Sweet Potato, (I used Japanese variety this time)
3 Tbl Coconut Aminos
1 tsp fresh Ginger, grated (optional, I’ve developed a sensitivity to ginger, so I often leave it out....)
100 g / 1 c / 1 large Carrot, very thinly sliced (I use a mandoline slicer set to the medium thickness, but a sharp knife could work too) 
140 g / 1.5 c / 1 medium-ish Zucchini, very thinly sliced (I use a mandoline slicer set to the medium thickness, but a sharp knife could work too)
Fresh herbs, such as cilantro or parsley, for serving
Scallion, green parts only, for serving
Sea Salt, for serving (Smoked Maldon is my favorite)

  1. In a large skillet (I used my 12-in cast-iron skillet , melt the fat over medium high heat. Brown the ground beef in the melted fat. 
  2. Once the beef is 2/3 of the way browned, add the cabbage, sweet potato, coconut aminos, and ginger. Cover the skillet & cook for 6-7 minutes, stirring occasionally, until the sweet potato is cooked through. Add additional fat if any of the ingredients begin to stick to the pan.
  3. Once the sweet potato is cooked through, turn off the heat. Add the carrot & zucchini. Toss everything together, replace the cover & allow the carrot/zucchini to steam for 3ish minutes, or until they are done enough to your liking. Turn the heat back on low for a minute or two if you desire more “cooked” veggies, but I prefer them a little on the crunchy side. 
  4. Portion the hash on to plates, making sure to divide it into no fewer than 3 servings if following a low FODMAP diet. Top with a sprinkle of fresh herbs, scallion, and sea salt. 
  5. Store any leftovers in the refrigerator. 

FODMAPs in this recipe

  • I find that I can tolerate cabbage just fine, though some FODMAP lists say to avoid it. Monash states that green cabbage (NOT savoy) in quantities of less than 150 g / 1.5 c fits within Low FODMAP guidelines. 
  • Some sources recommend eliminating most starches while on Low FODMAP. I attempted removing most starches, but found that my body needs some starch for energy. I prefer to use small quantities of white sweet potatoes (they are less sweet), but in keeping with Monash guidelines, limiting my servings to 70 g / 1/2 c (pre-cooked) at most. 

To Quick-thaw frozen ground beef

  • If the package of beef is wrapped in paper or on a plastic wrapped tray, place it in a ziplock bag. If the beef is in a fully sealed plastic package already, leave it as it is. 
  • Fill a large bowl (or sink) with hot water. Immerse the package in the hot water & allow to sit until the edges are no longer frozen--it is ok if the middle is still frozen if the beef is to be sauteed. Sometimes, I’ll use a water-filled pan or dish on top of the beef to keep it fully submerged. 
  • Cook the beef immediately. 
  • This quick-thaw method is only safe if the meat is cooked immediately! Thawing the meat in cold water or in the refrigerator is a safer method if the meat is not going to be cooked immediately. 

If not following a low FODMAP diet, feel free to add in.... (you may need a bigger skillet!) 

  • 1 onion, diced
  • 1-2 cloves of garlic
  • additional sweet potato (or even substituting regular potato, if not AIP) 

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  1. this is really delicious food and good for healthy life.

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  3. Absolutely enjoyed this dinner! Wow, so good, healthy and easy to make! Thank you!!

  4. I will make this again because it's good - but NO cabbage. My symptoms flared so incredibly badly after eating this and I pretty much had to throw all the work I put into it - and the dish - away. I was sick for hours afterward. I think it would be just as good with other greens that aren't as risky for people are FODMAP intolerant.

  5. I love this so much I make it every week and take for lunch at work. Instead of Cabbage (which give me so much gas) I used a bag of broccoli slaw that done by Eat Smart. 360 grams per bag. I also add a scoop of collagen peptides. Thank you so much for all of this work. I will definitely use it for my trip to Las Vegas in 10 days. Thank you for all your hard work!!!!

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  8. Cabbage is NOT Low fodmap. Thete are no food lists that say you canbeat cabbage. Cabbage is one of tge top ten High fodmap foods to avoid.

  9. to Louisa Capell. I have been reading the FODMAP food chart from That site includes common and red cabbage in the low FODMAP list.

  10. Great recipe! This was an easy and yummy way to get in SO many veggies!

  11. Check your FODMAP app again ppl. Cabbage (red or regular) is fine. "Savoy" cabbage is not.

  12. شركة تنظيف شقق بالزلفي
    شركة تنظيف فلل بالزلفي
    شركة تنظيف بالمذنب
    شركة تنظيف بالبدائع
    شركة تنظيف بعيون الجواء
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    شركة تنظيف فلل بعيون الجواء
    شركة تنظيف منازل بعيون الجواء
    يصل فريقنا من عمال نظافة المنازل والشقق المؤمن عليهم والمهنين والمؤهلين دائمًا عند الموعد الذي تقرره مع خطة التنظيف الخاصة بك، لتوفر لك الوقت الحر الذي تحتاجه، ومنزلًا يمكنك أن تفخر به.
    عندما تقوم بالتواصل معنا للحصول على خدمة تنظيف شقتك، فإننا نهدف إلى أن نقدم لك ذلك؛ لتجربة ما يعنيه أن تنظف شقتك من قبل الخبراء، اتصل اليوم لتحديد موعدك الأول

  13. فني تركيب اثاث ايكيا بالرياض
    فني تركيب ستائر بالرياض
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    فني تركيب باركية بالرياض
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    تركيب غرف نوم صيني بالرياض
    فني تركيب غرف بالرياض
    تركيب أثاث ايكيا بالر ياض
    نحن نقدم خدمات تركيب أثاث لا مثيل لها، مع وجود مجموعة كبيرة من المتخصصين في تركيب الأثاث على درجة عالية من الكفاءة في فريقنا، لا يوجد مشروع كبير جدًا أو صغير جدًا لا يمكننا التعامل معه، حتى إذا كان في وقت قصير.
    مع المثبتات المعتمدة من المصانع على جميع أنظمة الأثاث الرئيسية،يمكنك الاعتماد على خبرتنا لضمان تحركك بشكل احترافي وسلس ومدروس جيدًا، سيقوم فريقنا من مديري المشاريع المحترفين بتنفيذ مشروعك وفقًا للخطة التي تدور في ذهنك، وعند حدوث أي مشكلة يمكنك التواصل معنا وإبلاغنا بها فوراً، التواصل على المستويات المناسبة.